Serving Size: A LOT :P - This was used for a one week meal prep for 2 people. SO prepare for about 8 - 10 servings.

Ingredients:

• 1 Spaghetti Squash, organic
• 3 Chicken Breast, frozen
• Spinach, fresh, 1/2 Fresh Express bag
• 2-3 Tomatoes, fresh, diced
• 1 14 oz can Artichokes, quartered
• 1 3.8 oz can Black Olives, sliced
• 2-3 TBSP Coconut Oil
• Salt & Pepper, to taste
• Parsley, optional

~Honey Lemon Dressing~

• 1/4 c. Olive Oil
• 1/8 c. Honey Mustard (or eyeball to your desired thick consistency)
• 1-2 TBSP Lemon Juice (Just a few squirts)
• 2-3 cloves Garlic, fresh

Directions:
Wash spaghetti squash, put squash in crock pot with a little water. Cover and leave on medium for 4 - 6 hours (done when easily able to pierce through skin with knife or fork). In a second crock pot, if available, place 3 frozen chicken breasts in 1-2 TBSP coconut oil and water to just cover bottom half of breasts. Cook on low or low-medium for 3 - 4 hours. DO NOT overcook chicken or it will be dry and/or rubbery.  If a second crock pot is not available, bake the chicken instead according to the packaged directions. In a large bowl, combine spinach, tomatoes, artichokes, and black olives. Cut squash in half lengthwise, scoop out seeds into trash, and then the squash portion into a separate bowl. Set aside to cool down enough to cover and refrigerate. While chicken is still hot, strain out the water and then cut into pieces or shred. Set aside to cool it down. Cover and refrigerate. Combine all the ingredients after about 1 hour of refrigeration BESIDES the dressing. Leave the dressing separate until ready to eat otherwise it will become soggy.

Healthy FYI & TIP:
This is by far the heartiest "salad" I've ever made as it combines fat, protein, and carbohydrates all in one dish! The perfect healthy combination.

1. Chicken = Protein
2. Coconut Oil = Fat
3. Squash & Veggies = Carbohydrates

*Want to add more fat!? Sometimes I need to in order to combat that sweet tooth AND so I'm not craving that late afternoon snack that I do not have time to prep for. My suggestion is to add some seeds, dice an avocado, scoop some cottage cheese to the side, or whip up your dressing with some greek yogurt !

This is probably the EASIEST side dish to make, and one of the most nutritional carbohydrates you can add to your plate. Here's how I prepare them...

What you'll need:

• Sweet potatoes
• Brown Sugar
• Sea Salt
  
• Coconut Oil OR Extra Virgin Olive Oil (OR butter, I won't judge..)
• Cinnamon (optional)

*I do not provide exact amounts because the amounts are always eye-balled and then corrected upon taste testing. Find amounts that work for you!

Directions:
Add a half inch of water (eyeball this) to your crockpot and set on medium. Wash sweet potatoes under running, warm water. Add them to the crockpot and check on them at about 4 hours time. If able to pierce the potatoes easily with a fork, remove. Mash with fork or potato masher (keep skin on for a nutritional boost) in a large bowl. Add brown sugar, sea salt, coconut oil or extra virgin olive oil, and cinnamon (optional). Really the spices are up to you, but I like the sweet and savory taste this combo brings!

Food for thought: Did you know that boiling sweet potatoes is actually more nutritional than baking? Boiling may actually retain most of the cancer-and-disease fighting nutrients, especially Vitamin A. 

Ingredients:

• 2 boxes of macaroni noodles 
• 4 cups water
• 3 TBSP Butter
• 1/4 cup milk
• 1/2 cup Greek Yogurt, Plain
• 1/3 cup cottage cheese
• Canned or Shredded Chicken
• 2 Large Slices of Colby Jack Cheese (from the block)
• 2-3 TBSP Buffalo Hot Sauce (this is mild, use more if you like it HOT)
• Parmesan
• Spices: Ginger, Onion Powder, Garlic Powder, & Black Pepper 

Directions:
Pour the water and noodles into a crock pot and cook on HIGH until noodles are tender/done (about 20-30 minutes...but monitor) WITHOUT the cover on. Reduce heat to low-medium. Add milk, butter, and blocked cheese. Mix well. In a separate bowl, mix the greek yogurt, cottage cheese, and buffalo sauce. Add Parmesan to the top until completely covered. Add approx. 1 TBSP of each spice (or add to taste...you be the judge here!). Mix again until well blended. Add this and the shredded chicken to the crock pot, and mix the entire dish until everything is evenly distributed.
Optional: Top with cheddar Doritos for a little crunch! 

Ingredients:

• 1 lb ground beef (or turkey...for a healthier option)
• 1 whole spaghetti squash
• 1 small 4 oz can green chiles
• 3/4 red pepper, diced
• 3/4 regular 15 oz can whole kernel corn
• Shredded Cheese, any flavor (I used Colby Jack)
• Taco Seasoning (make your own OR buy pre-packaged)

Directions:
Cook the Spaghetti Squash in a crock pot on high for 3-4 hours or low-medium for 6-8 hours. If you can pierce it easily with a knife or fork, it's done. Using a skillet, cook the meat thoroughly on stove top. Drain, put back into skillet, and add all the veggies and taco seasoning. Make sure to drain the liquids out of the cans before adding to the skillet. Put some of that liquid into a tubberware container first in order to save the portions of veggies not used (for example, the other 1/4 of corn I didn't use I stored in the refrigerator to use in a later recipe). Cook the meat and veggie mix on low-medium while you cut open the squash lengthwise. Make sure to use oven mits and cut it open in a bowl (it is hot and liquid can drain out when cutting open). Take out the seeds and fluff the squash with a fork (don't forget those edges!). Put half the meat-veggie mixture on each piece of squash, sprinkle cheese over the top, broil on HIGH for 3-4 minutes. Plate it and enjoy!

Ingredients:
Avocado, 1/2
Chickpeas, 3/4 - 1 full 15 oz can (don't drain fluid out)
Fresh Spinach, 2 c.
Lemon-Pepper, Thyme, Dill to taste

Directions:
Cut avocado length wise, take out seed, scoop the avocado out of the peel and place into blender/food processor (I used my bullet!). Put all other ingredients into blender/food processor. Blend together until well mixed. Pour on salads or enjoy as dip with veggies or chips!


 

Ingredients:

• 1/2 Avocado, sliced & diced
• Cocoa Powder, Unsweetened, 1/2 cup
• Brown Sugar, 1/2 cup
• Egg, 1 Large
• Hemp seeds, 1 Tbsp
• Coconut Oil, 1 Large Spoonful
• Baking Soda, 1/2 tsp

Serving Size: approximately 10 cookies




These are SO nutrient dense. Specifically loaded with IRON and healthy fats to support anyone at any stage in life. See why IRON is so important by checking on my FB post below

Directions:
Preheat oven to 350 degrees F. Put the avocado, egg, coconut oil, and brown sugar in a blender (I use my magic bullet) and blend together until well blended. Stir in cocoa powder, hemp seeds, and baking soda until mixed well. Spray baking sheet with a non-stick cooking spray, or use a non stick baking sheet, and scoop a large spoonful of the batter onto the sheet. Shape into a cookie (this will be semi-runny). Bake for approximately 10 minutes. Let cool on baking sheet after taking it out of oven. Using a spatula, transfer the cookies onto a plate, get a glass of full-fat milk, and enjoy! ;) 

Ingredients:
6 Eggs ( I used fresh, off-the-farm family eggs!)
Water
1/4 Tomato, Chopped
3-4 Bell Pepper Strips, finely chopped
Spinach
Shredded Cheddar Cheese
1-2 tsp Salt & Pepper

Directions:
Crack eggs into a large liquid measuring cup (use one that holds at least 2 cups). Fill measuring cup up with water until it reaches exactly 2 cups. Add Salt & Pepper. Mix well.  Pour egg mixture into muffin tin, filling each muffin cup up 3/4 of the way. Evenly distribute tomato and bell peppers into each cup. Add 1-2 spinach leaves into each and then top with as much cheese as you'd like. Bake at 400 for 10 minutes or until the egg has fully risen. Take out and eat, or let cool and refrigerate or freeze for later!

Makes 12 muffins

Looking for a meal that warms you on a cold, spring day? As Storm Evelyn rolled through this past weekend, I did just that for my man and I. Enjoy with a glass of red wine and you'll be surprised on how this little dish can leave you full and satisfied for hours!
​Ingredients:
1 red, green, or yellow bell pepper, halved and unseeded
1 whole sweet potato
1 white onion, sliced
2 TBSP Olive Oil
Dash of Garlic Salt, Pepper, and Cayenne Pepper

Directions:
1. Add an inch of water and 1 TBSP of olive oil to the bottom of the crock pot
2. After washing sweet potato and piercing it several times with a sharp knife, place it in the crock pot. Leave on medium heat for 6-7 hours, or high heat for 4-5 hours. 
3. After placing sweet potato in crock pot, line baking sheet with tin foil.
4. Grab each half of the bell pepper and drizzle each with olive oil. Add spices and refrigerate on a baking sheet lined with tin foil.
5. Head out for the day!
6. Upon arrival home, preheat oven to 400 degrees F and place bell pepper halves into oven. Bake for 25-30 minutes (or until you see some wrinkles start to form in the pepper). 
7. Cut open and scoop out the sweet potato into a serving dish. Mash up.
8. Scoop half the mashed sweet potato out of the bowl and add it to each bell pepper boat.
9. The onion should still be in the crock pot at this time, half the onion batch with a spatula and add to the top of the mashed potatoes. 
​8. EAT UP.

No-Bread Grilled Cheese, Cauliflower Please!
Many with gluten intolerances will appreciate this mock grilled cheese sandwich. The addition of other veggies such as spinach, tomatoes and basil, and/or salsa will give it bulk as well as an extra nutrient boost!

​Ingredients:
1 head
Cauliflower

3 whole
eggs

1 package
Sliced cheddar cheese

Palm Full
Parmesan Cheese

~5 TBSP
Italian Seasoning

Directions:
Cut Cauliflower head into chunks, put pieces into food processor or blender and blend until coarse.  Note: If using a blender, start with small portions and add in an egg or liquid to make the process smoother.  Shake and stir if chunks stick to bottom.
After cauliflower is finely coarse, put in a large bowl.  Add in eggs and seasoning. Stir until cauliflower is well moistened.  Turn on grill or stove top to medium/medium-high heat and add a dab of olive oil to the pan.

Scoop a portion of the cauliflower mixture, shape into two bread slices, and grill both sides before adding desired cheese slices to one “slice”.   Stack, let cheese melt, and enjoy!